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BEEN AWAKE FOR OVER 24 HOURS HIT MY FIRST 405lb ATTEMPT (my boy was hovering for safety) BACK OFF SET OF 315lb FOR 7 REPS (up 3 reps from previous pr) Had more in me but my hamstring cramped mid set 💀 HIGH VOLUME DAY. GIVE ME THAT SHIT!!!!

Grizzy

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First MAX PULL UP test since dabbling with new training ideas Been doing a lot of reps at 5-8 Slow & controlled + weighted Here’s what today’s test taught me NEED MORE: -I’ll need more SPEED in my reps if I’m going to set a personal best (30+) -More weighted work will be good -Continue to stack MORE VOLUME OF SETS per day (or wk) -The rep range I’m doing has been working GREAT for form during the reps

First MAX PULL UP test since dabbling with new training ideas Been doing a lot of reps at 5-8 Slow & controlled + weighted Here’s what today’s test taught me NEED MORE: -I’ll need more SPEED in my reps if I’m going to set a personal best (30+) -More weighted work will be good -Continue to stack MORE VOLUME OF SETS per day (or wk) -The rep range I’m doing has been working GREAT for form during the reps

Zach Homol

157,569 Aufrufe • vor 9 Monaten

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Bailey Schober | Men’s Fitness & Nutrition Coach

23,353 Aufrufe • vor 7 Monaten

“My second working set of a given exercise is usually my best working set” DEAD GIVEAWAY that you’re NOT warming up properly This is not that hard, guys… Warm up set 1 should be about 50% of your working weight for ~10 reps Warm up set 2 should be about 75% of your working weight for ~6 reps If you want to add a 3rd warm up set to really acclimate, make it about 90% of your working weight for 1, 2, maaaaaybe 3 reps Then take 2-3 full minutes and get after it This protocol will ensure you’re prepared to do your sets, it’ll help guard against injury, and it will NOT impair working set performance (it’ll actually ENHANCE working set performance)

“My second working set of a given exercise is usually my best working set” DEAD GIVEAWAY that you’re NOT warming up properly This is not that hard, guys… Warm up set 1 should be about 50% of your working weight for ~10 reps Warm up set 2 should be about 75% of your working weight for ~6 reps If you want to add a 3rd warm up set to really acclimate, make it about 90% of your working weight for 1, 2, maaaaaybe 3 reps Then take 2-3 full minutes and get after it This protocol will ensure you’re prepared to do your sets, it’ll help guard against injury, and it will NOT impair working set performance (it’ll actually ENHANCE working set performance)

Dean Turner

37,944 Aufrufe • vor 7 Monaten

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!

Hench D. Kunt🥛

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I’ve had a long day. Trying to do the math of the weight I hit for 3 reps but my brain is not braining. Whats 25lbs 3 times plus 15lbs on both sides total? 😣

I’ve had a long day. Trying to do the math of the weight I hit for 3 reps but my brain is not braining. Whats 25lbs 3 times plus 15lbs on both sides total? 😣

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I always workout alone, just me and my music. Last night I was getting my bench press in. So after the first set at 187.5lbs I almost failed the last rep. Some folks were leaving the gym, when I re-racked the bar I looked over and they gave me props for the set. I know it’s not a big weight but a stranger giving me congrats felt really good! It helped on the 2nd set but the last set did me in lol. I only got three reps in. I’m getting stronger but bench is still my weaker lift. Gotta keep on keeping on! 😤💪🏻🔥

I always workout alone, just me and my music. Last night I was getting my bench press in. So after the first set at 187.5lbs I almost failed the last rep. Some folks were leaving the gym, when I re-racked the bar I looked over and they gave me props for the set. I know it’s not a big weight but a stranger giving me congrats felt really good! It helped on the 2nd set but the last set did me in lol. I only got three reps in. I’m getting stronger but bench is still my weaker lift. Gotta keep on keeping on! 😤💪🏻🔥

Eric Couch

31,203 Aufrufe • vor 6 Monaten

A new 2025 study squashed the idea that more volume increases growth, and suggested that the available growth reps in a set might just be the final four:⠀ ⠀ Trained lifters did 3-5RM on one leg and 20-25RM on the other for 9 weeks: both to failure.⠀ ⠀ Results?⠀ ⠀ Same hypertrophy. Same strength.⠀ ⠀ Only real difference: light loads improved endurance.⠀ ⠀ Why?⠀ ⠀ Because growth only happens in the final 4 reps when full motor recruitment finally kicks in.⠀ ⠀ Heavy loads reach those reps instantly.⠀ ⠀ Light loads need 15-20 junk reps just to get there.⠀ ⠀ More volume doesn’t mean more growth.⠀ ⠀ Only the stimulating reps count, and every set, heavy or light, only has about four of them.⠀ ⠀ If there were 6 stimulating reps in a set, even 5, we would have seen a difference in hypertrophy between the limbs.⠀ ⠀ This is a magnificent success for my agenda of 4-6 rep supremacy.⠀ ⠀ PMID: 40827709

A new 2025 study squashed the idea that more volume increases growth, and suggested that the available growth reps in a set might just be the final four:⠀ ⠀ Trained lifters did 3-5RM on one leg and 20-25RM on the other for 9 weeks: both to failure.⠀ ⠀ Results?⠀ ⠀ Same hypertrophy. Same strength.⠀ ⠀ Only real difference: light loads improved endurance.⠀ ⠀ Why?⠀ ⠀ Because growth only happens in the final 4 reps when full motor recruitment finally kicks in.⠀ ⠀ Heavy loads reach those reps instantly.⠀ ⠀ Light loads need 15-20 junk reps just to get there.⠀ ⠀ More volume doesn’t mean more growth.⠀ ⠀ Only the stimulating reps count, and every set, heavy or light, only has about four of them.⠀ ⠀ If there were 6 stimulating reps in a set, even 5, we would have seen a difference in hypertrophy between the limbs.⠀ ⠀ This is a magnificent success for my agenda of 4-6 rep supremacy.⠀ ⠀ PMID: 40827709

Sama Hoole

224,538 Aufrufe • vor 9 Monaten

585lbs for 6. That bar whip was too much for me towards the end I almost fell back🤣 I definitely had more because those first 5 reps were easy. I probably dropped down too fast on the last rep which threw my technique off, I’ll take It though. Progressive overload is a nuisance!

585lbs for 6. That bar whip was too much for me towards the end I almost fell back🤣 I definitely had more because those first 5 reps were easy. I probably dropped down too fast on the last rep which threw my technique off, I’ll take It though. Progressive overload is a nuisance!

Terry Lambert👺😈

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20 REPS!! 🚨 Mirabai Chanu of India squatting over 2x her bodyweight (105 kg while weighing 49kg) for 20 reps earlier this spring. This was the last day of her spring camp with me - our full YouTube video just dropped on my channel:

20 REPS!! 🚨 Mirabai Chanu of India squatting over 2x her bodyweight (105 kg while weighing 49kg) for 20 reps earlier this spring. This was the last day of her spring camp with me - our full YouTube video just dropped on my channel:

Squat University

61,529 Aufrufe • vor 2 Jahren

Be careful with your Bulgarian squat setup, don’t be stupid like me. Set was planned for 10+ reps. Rear foot pad slipped back on rep 3. I should’ve stopped, but didn’t. Pulled the side of my left leg on rep 5 (probably IT band or vastus lateralis). Nothing major but it wasn't smart.

Be careful with your Bulgarian squat setup, don’t be stupid like me. Set was planned for 10+ reps. Rear foot pad slipped back on rep 3. I should’ve stopped, but didn’t. Pulled the side of my left leg on rep 5 (probably IT band or vastus lateralis). Nothing major but it wasn't smart.

Bartek Ka

209,310 Aufrufe • vor 9 Monaten

Next chest day finisher for ya I’ve always preferred low to high cable crossovers versus high to low I feel it ten times better in my pecs and helps if you’re dealing with any shoulder pain 15 rep sets here but here’s the catch… 15 alternating reps and then 15 reps both arms like in the video for a total of 45 reps to finish out my chest day Can’t drop the weight until you’re done with all 45 reps It’s gonna fucking burn DBAP Pump was 🔥

Next chest day finisher for ya I’ve always preferred low to high cable crossovers versus high to low I feel it ten times better in my pecs and helps if you’re dealing with any shoulder pain 15 rep sets here but here’s the catch… 15 alternating reps and then 15 reps both arms like in the video for a total of 45 reps to finish out my chest day Can’t drop the weight until you’re done with all 45 reps It’s gonna fucking burn DBAP Pump was 🔥

Bailey Schober | Men’s Fitness & Nutrition Coach

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Yaxel Lendeborg says they practiced for 5 hours today: “I was in practice bro. They had us in the gym for 5 hours. My god. Hella drive and cuts, drive-kick, extra pass, hit that J, you feel me? Just a bunch of shit like that bro. It was… boy I’m tired, boy I’m tired.” (via @LordLendeborg on Kick)

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aly ✶

238,976 Aufrufe • vor 1 Monat

“I drove out of my estate one day. I saw a little 9-year-old who told me he was hungry. Because of the hate Nigerians have for me, I thought it was a setup, so I didn’t put him in my car. Instead, I told him to walk in front while I drove behind him. Imagine if I had put him in my car and he fainted; they would have arrested me. So I got him food and gave him ₦200,000. Five days later, the estate called and told me the boy’s parents were unhappy that I recorded their son, whereas the boy had told me he was living with his aunt. Imagine if I had put him in my car; it would have been another story. I know they planted the boy in my estate to set me up.” — Peller narrates why he believes a 9-year-old boy was allegedly used in an attempt to set him up.

“I drove out of my estate one day. I saw a little 9-year-old who told me he was hungry. Because of the hate Nigerians have for me, I thought it was a setup, so I didn’t put him in my car. Instead, I told him to walk in front while I drove behind him. Imagine if I had put him in my car and he fainted; they would have arrested me. So I got him food and gave him ₦200,000. Five days later, the estate called and told me the boy’s parents were unhappy that I recorded their son, whereas the boy had told me he was living with his aunt. Imagine if I had put him in my car; it would have been another story. I know they planted the boy in my estate to set me up.” — Peller narrates why he believes a 9-year-old boy was allegedly used in an attempt to set him up.

𝐀𝐬𝐚𝐤𝐲𝐆𝐑𝐍

153,739 Aufrufe • vor 1 Monat